Week 12 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Decline Barbell Press
Decline Barbell Press/Decline Bench Press

 10% x 20
20%x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Dumbbell Flyes
Incline Dumbbell Flyes

100% x Failure
80% x Failure
60% x Failure
40% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
 

Delts:
SUPER SET
3 & 4
3) Standing Dumbbell Side Raises
Standing Dumbbell Side Raises
 40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Standing Dumbell Front Raises
Standing Dumbbell Front Raises
 40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:
5) Pushdowns
(on Universal Machine)
hands about 6 inches apart
Lat pull bar
Tricep Pushdowns
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
If Universal Machine is too heavy, you can use the Cable Crossover Machine with Straight handle handle
Day 2
Back:

1) Seated Cable Rows
w/ V shaped handle
Seated Cable Rows

 10% x 20
20%x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x 20
____ x 12
____ x 5
____ x 8
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ 		 
2) 3/4 Deadlifts
off bottom of Smith Machine
 3/4 Smith Machine Deadlifts
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
 
Biceps:
3) Incline Dumbbell Curls

Keep head on bench
and elbows back
Incline Dumbbell Curls
 40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure 		____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
optional
optional
optional
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Day 3
Legs:
1) Barbell Squats
Free Weight Squats
 10% x 20
20%x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Seated Calf Raises
Seated Calf Raises

 40%x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Hanging Knee Lifts
Hanging Knee Raises
0 x Failure
0 x Failure
0 x Failure
0 x Failure

____
____
____
____
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